WOD
Warm-up
2 Sets
1 Minute Bike (20sec arms only/20sec legs only/20sec sprint)
10 Sumo Goblet Good Morning
8e/side Goblet Kickstand Pistol Squat
20 Alternating Quadruped Shoulder Taps
Strength
Front Squat
6-8 Sets to build up to either a 1RM Front Squat or 3RM Paused Front Squat (2sec pauses @ bottom).
Sample Set:
Warm-up, 60/4, 70/3, 80/2, 86/1, 90/1, 94/1, 96-98/1, max
Conditioning
Complete as many rounds and reps as possible in 8 minutes of:
12/10 Calorie Bike
8 Deadlift (135/95) | (155/105)
6 Power Clean
Rest 2 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 8 minutes of:
12/10 Calorie Bike
8 Alternating Front Rack Lunge (95/65) | (115/85)
6 Lateral Burpee Over Bar
26/24 Possible Reps per Round
Score Cheat Sheet
1 Rnd: 26/24
2 Rnd: 52/48
3 Rnd: 78/72
4 Rnd: 104/96
5 Rnd: 130/120